Serves one

This recipe fulfils everything I look for in a meal - it's tasty, easy to cook and healthy. And since it takes only a couple of minutes' preparation and not much longer in the pan, there's no time to wolf down a bag of crisps. All too often, low fat can often be translated as low taste but not with this recipe. Just multiply the ingredients for however many people you're cooking for.

1 chicken breast, skinned, cut into 6-8 pieces
1tbsp curry paste, or to taste
100ml light or low-fat coconut milk
100ml water or stock
1 onion, peeled and finely chopped
1 clove garlic
1tbsp sultanas or raisins
1tbsp tomato purée
10 cauliflower florets
1/2tsp olive oil

Put the olive oil into a pan with the chicken and toss until it is lightly browned. Add the onions and garlic and continue cooking for 2 minutes. Next, stir in the curry paste and add the coconut milk, tomato purée and water or stock. Simmer gently for 8 minutes, add the raisins and the cauliflower florets and cook for a further 6 minutes. Serve with a portion of brown rice.

James Cracknell's 'No-Gym Health Plan' is published by Virgin Books, priced £14.99